January 1st the gym is going to be packed with people gung-ho on their New Year Resolution goals and ready to make a change. Not only is it going to be difficult finding an open machine.. but what do you do once you're on that machine?
I was a gym goer FOREVER. I would go for hours a day every single day, it was my oasis. This blog isn't to say it's not the place to get healthy. If you're making it to the gym, kudos to you, you've taken a step in the right direction! The hardest part is knowing what to do once you get there and going home to fuel the workout you just endured...
I've come to realize that it's really hard to get results at the gym. People think they're going to reach their goals by running on the treadmill for 30 minutes a day and throwing weights around for another 30. Getting a good sweat in is great -- and good for you, don't get me wrong. But if you go to the gym each day and do the same thing, you're obviously not going to continue seeing results. Just as if you go to the gym each day without a plan as to what exercises you will be doing, you will plateau as I did. There have been times where I wanted to high five the overweight individual who I see running on the treadmill.. and time I have felt badly for that same person.. not because their overweight, but because they are putting in the effort to get healthy, but don't realize the efforts their making on the treadmill aren't going to get them the results they're looking for.
Seeing the results you want and continuing to shed the weight comes with programming that includes a progression. Programming that includes overload. Programming that works certain muscle groups together. A schedule where you're working different muscle groups each day. Knowing what machines to use, how much weight, how many sets & reps. Most importantly, knowing what to go home and eat after a workout.
Have you created your own 4-6 week exercise program?
Have you created your own meal plan to compliment that program?
Do you know what machines to use at the gym for this program?
This is acquired from experience, coaching or a Health and Fitness Education, which clearly we don't all have the luxury of achieving.
Point being.. the gym is HARD!
"The most difficult part about a gym is the fact that it individualizes people way too much – there’s no sense of camaraderie. Meaning the typical gym isn't a very accepting environment that people feel comfortable asking questions and learning about the machines and programing." -Tanner Lowry
Further, most gyms don't employ individuals who have a background in health and fitness and have the capability of helping with form, machine usage or programming. Gym's DO employ Personal Trainers who are useful because they program for you, they're with you the full hour telling you exactly what to do -- but they cost $75-100 per session. I don't know about you but I myself wouldn't feel comfortable walking up to a Personal Trainer at the gym to ask what workout I should do that day..
This is why people are intimidated. They don't know where to start and the gym is often times the only option that crosses peoples minds.
If you love the gym but you're at a loss for what to do.. What if you could plug your head phones in and follow a trainer telling you what to do online?
OR what about working out at home?
A place where you can feel zero judgmental eyes on you. A place you can wear what you want, look how you want and not feel uncomfortable and still get results!
Both would include:
A calendar to tell you EXACTLY what workout to do each day -- created by the top fitness professionals in the world with progression to get you the best results possible.
A nutrition plan that you can customize to your size and fitness goals with your favorite meals and top health recipes.
Portion control containers: No going hungry or guessing on how many calroies you should be eating.
A nutrition shake to ensure you're consuming all the vitamins and minerals each day to give your body what it needs.
And an online accountability coach. Something else the gym is lacking. No one at the gym is going to be calling you wondering if you're gonna show up that day. As your online health and fitness coach I will be here to answer your questions, keep you accountabile, help you stay motivated and on track, while you're getting the results you've been hoping for!
This is the healthy choice I'm making now.. one that has helped me get the results I have been seeking!
Click the button below to check out the programs or email me if you're interested!
Who is ready to make a change in 2017.
Let's avoid the mayhem of the gym and all it's uncertainty and get badass results instead!
Maybe you're starting from square one. Maybe you've been on a consistent health and fitness journey and you've fallen off track. Or maybe you've been really healthy and you need an extra push to take things to the next level!
January is the start of a new year. The date a majority of people set to get back on track. The hardest part is knowing what to do, how to start, where to go from here.
Here’s what I’m doing:
Set new goals & reflect on Novembers accomplishments. At the end of every month I take a look at what I did well and what I can do better the next month
My goal: Eat clean until December 25. No alcohol, no cheat meals, not chips, pop, or extras straying from my meal plan. No eating out, not desserts, no extra carbs, sugars or crap.
Life is crazy busy, especially during the holidays with all the shopping and traveling. The number one complaint, or excuse, I hear is "I don't have enough time." I always remind myself that there are people in the world busier than me who make time!
Here are a few tips on how to make your healthy lifestyle easier while living that fast paced on the go life.
1. Stock your car with snacks. Granonla bars, apples, healthy crackers, mixed nuts. Any grab and go item that doesn't need to be refridgerated. This way if you're stuck in traffic, have a ton of shopping to do, or plans change you don't have to resort to fastfood.
2. Plan ahead and have your meals prepped before hand. Meal prep Sunday's aren't just something us fit people do for shits and giggles. We're busy too.. They save a lot of time throughout the week and make being out of the house a majority of the day convenient and easy to stay on track.
3. Have new tupperware to prep and go. This is also an amazing purchase to make your life on the go a lot easier! It's called the Six Pack Lunch Box:
4. Find a workout program that actually saves time. I have an amazing 22 minute workout program available!
5. Have a time slot carved out every single day that is consistent each week so you ALWAYS have time to workout. It's about making time.
In my opninion, not having time to workout is a choice. You are putting other priorities above exercise. Whether that be sleep, T.V, a longer shower, longer morning routines.. there are at least 22 minutes in your day you can prioritize exercise. Saying you don't have enough time to exercise and eat healthy is saying you don't have enough time to treat yourself right. You won't be able to work, play with your kids, or do all the other things on your priority list if you're not physically capable.
Watch out for your own health and make time to exercise and eat healthy to improve the over all quality of your life on the go.
There’s nothing harder than living in and around unhealthy lifestyles. Overcoming temptations is a practice that takes time and an extremely decisive, determined mindset. Whether you’re new on your fitness journey or you’ve been healthy and active for a long time, we all experience temptations and give into them once in a while. The most important thing about creating a healthy active lifestyle for yourself is the LIFESTYLE aspect of the journey. We want to enjoy life’s temptations, guilty pleasures and sweet treats. There’s no reason not to. We just want to do it on our terms, on a day we have set, and have control over the amount we allow ourselves. This can be extremely difficult to grasp if you live in a household or you’re constantly exposed to an environment where people are unhealthy, unsupportive, and tempting you constantly. Here are a few of my tips to position yourself to have success in overcoming the temptations you’re exposed to daily.
1. Set one date night a month with your significant other or roommate where you can spend time indulging in ONE not-so-healthy meal together.
2. Do separate shopping trips or grab your own cart.
3. On Sunday’s spend time together searching through Pinterest for a few of your significant others favorite meals. If you type in Healthy Pizza you can find an abundance of recipes turning his/her unhealthy meals into one that fits your new lifestyle.
4. Separate your food. Put your groceries in your own cupboard or drawer in the fridge. This is more about not seeing her food then it is about being “separate.” Seeing the unhealthy options and having your food mixed in will tempt you.
5. Share your goals with your roommate or significant other. This will help he or she be more involved and understand why you’re starting this new lifestyle.
6. Share with them how they can help and support you. Help he or she understand that you would appreciate them not asking you to order pizza or bring home takeout unless it’s on the designated date night.
7. Ask them to do it with you! Explain how you would feel supported and more motivated to reach your goals if they participated. Most often they’ll join you, in certain situations they won’t.. if this happens refer to 1-6.
8. Write down your meal plan and paste it on the fridge. Having a set plan for your meals will help you avoid grabbing the quick unhealthy options.
Remember, we all experience these temptations, and I don’t believe we will ever fully have control over them. We are all human and we stuff our faces sometimes and over indulge. For myself, It has been super beneficial following these tips I have just presented as well as having a clear goal and vision for my future that motivates me to stay on track.
Motivation is a mindset. Nothing else.
You can't find long lasting motivation from anywhere but inside yourself. What do you want.. why do you want it? Let that fuel you!
It can be SO HARD getting your mind right. Your thoughts consume you and it's difficult to fill it up with positivity and flip it around if you're feeling unmotivated. The number one thing that has motivated me this past year is personal development audio books. The top two I have read are You Are a Badass & The 10X Rule. Both set my mind right and help me push toward my ambitious. Along with personal development, here are a few things I do to get motivated before a workout:
All of my motivation doesn't come from pre workout mindset. I find that I push myself during my workouts with positive self talk and motivating thoughts. I NEED motivation during a workout, I NEED something to push me that much harder, I NEED something to get my through the full 30 minutes.. here's what I do during my workouts that has helped me!
Why do you need motivation to workout after a workout? The post workout motivation is more about following up your workout with a nutritious replenishing meal. Often times a great workout creates an excuse to go eat a piece of pizza.
I am motivated by clean eating from:
1. Avoiding carbs
Contrary to popular believe carboydrates do not make you gain weight. What makes an indivudal gain weight is having a low energy expenditure (sedintary lifestyle) and a high caloric intake (eating too much) which typically involves a large amount of carbs. Your carb intake is your main energy source for your daily activities. If you're on a "diet" and you've cut carbs, you likely feel sluggish, trained, moody, low engery. If you're participating in a new exercise routine, carbs are especially important because your muscles need glycogen to rebuild.
The key is to eat whole grain carbs (without extra jams & butters), earlier on in your day from breakfast, a morning snack and lunch.
2. Drinking your calories
People often forget to include what they consume in liquid form as an aspect of their caloric intake. Drinks are often packed with sugar, whether it's sport drinks like gateroide or a regular OJ, or it's an alcoholic beaverage or coffee. Not watching your liquid calories & sugar can be detramental to your weight loss progress.
Further, juicing is a common practice to consume your daily fruits and vegetables and is a great source of vitamins. However, the act of juicing often removes fiber and doesn't contain fats, both of which helps with digestion and absorption of the vitamins and minerals.
3. Not eating enough
This is true for a 250 pound individual or a 115 pound invididual. If you're not fueling your body with calories, you will be holding on to all the weight. This is suprisingly a more common topic for me then overeatting. It's one of my favorite topics because it's the reverse of what people think. Undereating is often associated with weight loss -- however, when you don't consume enough calories your body clings onto the fat it already contains, as well as the nutritents you do consume (carbs, fats, proteins, etc), instead of utilizing those nutrients as energy or recovery and burning them off. This is a status you're body adapts to because it think's it's in starvation mode and has to store everything in order to survive.
If you're eating fewer than 1200 calories at any weight, size, or height, you're not consuming enough ESPECIALLY if you have a workout routine to account for.
4. Hidden sugars.
Sugar is in EVERYTHING. There are different forms of sugar too. The sugar in fruit is natural and nutritious for you. The sugars to watch out for are in sodas, added sugar in juice, coffee/creamer, milk, protein/granola bars, bread, candy, ice cream, cake & the like. Sugar is not an energy source, you can't just burn off sugar as you can fat and carbs. It has to be converted and go through a lengthy metabolic process & can therefore be detramental to your weight loss and cause weight gain.
I advice tracking your sugar intake and becoming familiar with the different names of sugar. There are apps you can use for this. I simply check the nutrition label and most often eat the same items daily so I know I'm under 20 grams of sugar per day.
My sugar sources comes from peanutbutter (6 grams per tablespoon), granolabar (6 grams), coffee creamer (6 grams per tablespoon).
5. Skipping the fats
We assume we don't want to consume fat because we're trying to lose the fat right?.. There are healthy fats that actually aid in the absorption of vitamins and minerals that our body needs. Health fats include almond butter, peanut butter, almonds, avocado, coconut oil etc.
A common mistake I see is people eating veggies or a salad without the dressing. The dressing actually contains fats that help your body absorb the nutritients in the salad. Obviously we don't want to drown our salad in dressing, I typically ask for it on the side so I control the amount.
6. Eating out
Especially during the holidays, it's so hard to eat out and enjoy your family while be consious of your clean eating plan. There have been several times this past month where my family has gone out to eat and I've been conflicted on what to get. A salad may seem like the best option --but not the whole thing-- the portion size of a restaurant salad is way too large.
A wrap or a sandwhich is health(ier) --but I recommend boxing up half when you get your food and ordering a side salad instead of a side of fries.
Most menus have the calorie count available as well as a section that lables the low-cal foods. Look for these sections and make up your mind prior to arriving at the restuarant that you're going to stick to the clean eating plan!
7. Not allowing any cheat days
In oder to make this a long lasting lifestyle, I recommend allowing planned cheat days. This will set yourself up for success instead of reaching a point where you give up and give in to temptations all together. Allowing unhealthy options here and there will keep you sain and make this journey maintainable. Not only that, sometimes on a clean eating diet you can unknowingly deprive your body of certain nutrients (such as fat). So cheat meals are beneficial to restore these deprevities and avoide plateauing.
1) To yolk or not to yolk? Should you eat the entire egg or just the whites? Is it better to buy just the whites or crack the whites from the shell?
Truthfully, I've been told both ways. The yolk does have a lot of nutrients in it, so it could be beneficial to your body. HOWEVER, if you're going to have an omelet with 6 whole eggs, the yolks will provide your body with too much fat --this could be harmful to your cholesterol. What I suggest is having two whole eggs and three egg whites. The whites are an extremely rich source of protein!
Buying the bottle of whites is totally fine too. Less work for you and less shells!
2) What's the difference between whole wheat and white bread?.. Whole wheat has more nutrients in it because it hasn't been processed (as much) as white bread. White bread has had a portion of the grains removed during processing. Whole wheat or whole grain breads have the original nutrients.
3) Nutrition label. Don't forget to check the serving size. You may have a snack pack size of mixed chex mix that you deem healthy according to the label.. However, the serving size may not be 1 bag. There could be multiple servings within the snack pack that makes the nutrients LOOK better than they are.
4) Low energy. Check your carbohydrate consumption. A lot of people cut out carbs and it's honestly not the best route to take. You may be feeling sluggish and fatigued because carbohydrates are our main source of energy and our body needs to replenish the glycogen stores especially after resistance exercises. Eat your carbs!
5) What about late night snacks? It's always suggested that you don't eat past a certain time during the evenings in order to see weight loss. This is knowledge is based off of the idea that you don't need energy before bed and the food you consumed won't burn off while you're sleeping or will metabolize slower. However, what should be considered is the time of day you exercised, what time you go to bed, and what your choice of late night snack is.
If you're exercising at night it's okay to have a small carb/protein combo snack to aid in muscle recovery while you're sleeping.
If you're choosing a healthy snack, I say go for it! I always tell my clients to never go hungry so if your stomach is growling EAT but make sure you're not just bored or giving into your cravings.
If you work a late shift or you're a night owl, your eating schedule will be a little different and it is therefore okay to eat later at night. It's not the time of day that really matters, it's that eating past a certain point is attributed to over eating, eating junk, and eating to close to bedtime.
1. Workout in the morning! Even better, use weights during your morning workout to burn more calories throughout the day.
2. Stock your car or purse with extra granola bars, nut mix or apples. It's not good to go hungry so have snacks on you incase you get stuck in traffic or plans change.
3. Eat a large breakfast with carbs, proteins, veggies and fruit to rev up your metabolism and fuel your body for the day.
4. Drink a glass of water before and after each meal.
5. Grocery shop for 1 week at a time to avoid over stocking your fridge/cupboard. You are likely to either over eat or waste food.
6. Drink tea instead of coffee. Coffee will dehydrate you and tea has nutrients your body will love.
7. Don't eat past 8 pm. If you do a late night workout a small carbohydrate and protein snack would be beneficial. Such as a protein shake blended with banana or a banana and peanut butter.
8. Eat more. Many people think restricting their calories will make them lose weight. However, calorie restriction causing fewer then 1200 calroic intake is not enough for normal bodily function and your body will be in starvation mode. This means your body will cling to all the fats you consume making weight loss impossible.
I am a lazy eatter. Meaning I am soooo not pateint enough to stand in the kitchen for hours and I don't have the gift of creating recipes. I'm a super simple, semi bland eater.
With that being said, I have had three confirmed taste testers say that these meatballs are, indeed, tasty!
1/4 tablespoon olive oil
1 medium green pepper
1 yellow onion
3 pounds ground turkey
3 medium eggs
1 tsp Chilli powder
1 tablespoon Taco seasoning
1/4 tsp Black pepper
-Preheat oven to 350 degrees
-Prepare large cookie sheet with tin foil
-Chop green pepper and onion
-Heat a small pot with 1/4 olive oil and cook green pepper + onion for 4 minutes
-In mixing bowl stir together green pepper, egg, onion, with a dash of green pepper, chilli powder, 1 taco seasioning.
-Let cook for 20-25 minutes until golden brown.
Step 1: Clean out the fridge & organize
Step 2: Take inventory
The first 2 steps are commonly skipped and can be cause of complete overwhelm. Organize your fridge to make room for the new food and throw out any expired or 'bad for you' foods. This will also make it easier to take inventory and create a grocery list based off of what you have and what you need. Save money and don't double up on items you already have hiding in the back of your fridge.
Step 3: Create this weeks plan for breakfast, lunch, dinners and snack. I based the next days lunch off of what my left overs might be from the dinners the night before. Remember, lunch should have a carb, protein and veggie, and dinner should have just a protein and a veggie!
Step 4: From your weeks meal plan draw out individual items in a grocery list. Do you already have some of these items? Write down what you need from the store in an organized list according to food type: Protein, Produce, Dairy etc.
Step 5: Go grocery shopping and stick to the list! Don't buy anything more or anything less!
Step 6: Unload from bags and put away in your already neatly organized fridge!
Step 7: Begin preparing Monday's Lunch & Dinner. If you're new at meal prepping do one day at a time. OR if you want to prep the whole week I reccomend eating the same thing every other day.
If you've been doing this for a while have at it and prepare the whole work weeks meals. I tend to prepare 2-3 days at a time to keep the foods fresh and moist.